The Clincher

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds:

5 Inchworms

10 Banded Pull-Aparts

10 Step-Back Lunges

10 Banded Good Mornings


Deadlift (10 x 2)

Every Minute for 10 Minutes, complete 2 Deadlifts with NO BOUNCE…

*You can increase weight every set, but you do not have to. You only need to record the heaviest set that you lifted.

“Deadlift like you’re in a library”

*Do not let your back round and release tension when the weight touches the ground.

*Pull your hips under the bar and drive your heels down through the floor as if you are pressing it away rather than thinking of lifting the bar off the ground.


Metcon (Calories)

Complete 5 sets of:

Interval 1: Max. Calorie Row

Interval 2: 10 DB Bench Press (50/35)

*Intervals are 90 seconds each.

Target Calories:

M: 120

F: 90


Row hard during the 90 seconds you will be rowing, then move to the Bench Press and try to knock those out quickly to give yourself ample rest during the interval before moving back to the rower.

This workout is going to be based mostly around the rower, your arms are going to be tired from the bench so focus on rowing with your core and driving with your legs.


This workout is 90 seconds of rowing followed by 90 seconds to complete 10 DB Bench Press. Your rest comes in the remaining time during the Bench Press Interval.

This is going to be a fast-paced and shorter time domain workout, try to keep your heart rate down on the bench, and NEVER go to failure. If you need, break it up into two sets if needed.

Accessory Work

Metcon (No Measure)

3 Rounds:

5/5 Turkish Get Ups

10/10 Drop Lunge to Knee Lift

15 Supinated Banded Pull Aparts

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